When you’re on the go and don’t have time to stop and eat something nutritious or healthy, for some a meal replacement shake for weight loss can be a great way for some to occasionally fuel your body without taking a lot of time or effort. However, if you’re drinking weight loss shakes with the intention of eating less or doing it for more than one meal a day, it could instead be a recipe for disaster.

One of the most popular meals to replace is breakfast, since for many it is a hectic part of the day trying to scramble out of the door as quickly as possible and still try and eat something nutritious at the same time. A protein shake can often be a good substitute for your dairy and protein allotments, as well as give you some quick nutrients. It’s far better for you than eating no breakfast at all or instead eating something full of sugar and carbohydrates with no protein or vitamins. For example, if given the choice between a chocolate doughnut or a meal replacement shake, obviously the shake is a better option.

However, if your hope is to lose weight by following a regimen such as Slim Fast, you’ll likely find yourself unsatisfied and starving for a good portion of the day. When you’re not satisfied or eating enough, this can cause you to snack relentlessly, be low in energy, or turning to sugar.

The Slim Fast program recommends one shake for breakfast, one for lunch, and then a light sensible meal at dinner. While this would be okay for someone who does not have the time to eat regularly, in general for most people this simply is not enough calories to fuel your body or nearly as satisfying as eating full meals. What would you rather have for lunch? Slim Fast or a chicken spinach salad and apple slices? I’d take the salad any day. And chances are I won’t be still hungry and craving something later.

If you do decide that drinking a meal replacement shake for breakfast could be beneficial, here are some things you’ll want to look for and tips to follow:

1.No Sugar: Some drinks are loaded with sugar. Carnation Instant Breakfast for example has a lot of sugar added to it. Read the nutrition labels carefully. Carbs are okay – but if the sugar count is 5 grams or higher for one serving, you’d be much better off to try a different variety.

2. Protein: It’s important that you don’t take too much protein. Excessive amounts of protein can cause all kinds of kidney problems, such as kidney stones, which is often debated to be more painful than childbirth. The recommended daily allowance for most adults is between 40-50 grams of protein. If your powder has more than 20 grams of protein in it, you’ll want to be careful that throughout the rest of the day you don’t overdo it.

3. Serving Size: When reading the nutrition label, you’ll want to make sure that the serving size is reasonable and that you are accounting properly. For example, if the serving size states 8 ounces, but you make a 16 ounce glass, you’ll be getting double of whatever the nutrition label says.

4. Measure Appropriately: Most mixes and powders will come with their own scoops to make measuring virtually foolproof. Getting a mug such as the Tupperware 2-Cup Quick Shake Container makes measuring liquids and powder a breeze without worrying about pulling out other measuring cups – and it travels well too.

5. Eat Your Veggies Too: You can’t really eat too many vegetables when your goal is to lose weight. In conjunction with your shake for example you may want to eat some freshly cut up vegetables such as broccoli or carrots. These are portable and easy to take along with you as well, and will help you have a more balanced meal.

If you want to lose weight, a meal replacement shake can help make sure you are eating and getting nutrition at times when you don’t have the time to be able to do it. However, remember that you should still eat healthy well balanced meals – and relying on shakes alone could potentially set you up for a vicious cycle of starving and binging as well as not seeing the results you are hoping for.

Have any thoughts? Tips? Suggestions? Share them in the comments below!